October 11th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 11th, 2017 CrossFit WOD

October 11th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

15 Double Unders

100m run

Smash Party, Banded OH

Weightlifting

Shoulder Press (5×5@80% E3M)

Metcon

Metcon (Time)

200 Double Under Buy-in and then…

Three rounds:

15 Shoulder to Overhead (115/80)

15 Toes to Bar

500m run

Accessory Work

Clean with Pause at Knee (4×3@70%)

Pause 2 seconds at knee

3 Second Pause Back Squat (5×3@70%)

*Pause in bottom position 3 seconds on first rep

Dumbbell Row – Single Arm (2×10)

Extra Credit

Wide Grip Strict Pull Up (2-4-6-8-10)

*Rest :30-:60 between sets. Move right from last set into Chins.

Strict Chin Up (2-4-6-8-10)

*Reverse grip. Rest :30-:60 between sets.

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